7.27.24

Weightlifting
Skill Development
5 min EMOM
5 Drop Snatches

5 min EMOM
3 High Hang Muscle Snatches

5 min EMOM
3 Tall Snatches

Strength
7 Rounds E2M
1 Snatch Balance

3 Rounds E3M
2 High Hang Squat Snatches

CrossFit
Metcon
Partner WOD
8 RFT
50m Swim
15 Goblet Squats
15 KB Swings
RX: 53/35
**Workout is at Allen pool at Memorial Park. Class is at 9:30 AM**

7.22.24

Strength
4 Rounds E2M
3 TnG Deadlifts

Metcon
4 RFT
400m Run
10 HSPU
5 Deadlifts @ 225/155 (RX+ 275/185)
Last tested on 5/1/2015

Accessory
Row 2k x2
Rest 4 minutes between

5.7.19

WOD
Metcon
“Helen”
3 RFT
21 KB Swings @ 53/35
12 Pull-ups
400m Run

Strength
10 min EMOM
5 Deadlifts
RX: 225/155
RX+ 275/185
SC: 185/125

11.19.18

WOD
Metcon
21 Deadlifts @ 135/95 (RX+ 225/155)
21 HSPU
50’ Bear Crawl (RX+ 25’ HSW; RX- 10’ HSW)
Rest 1 minute
15 Deadlifts @ 185/125 (RX+ 275/195)
15 HSPU
75’ Bear Crawl (RX+ 35’ HSW; RX- 20’ HSW)
Rest 1 minute
9 Deadlifts @ 255/175 (RX+ 315/225)
9 HSPU
100’ Bear Crawl (RX+ 50’ HSW; RX- 25’ HSW)

10.11.18

WODStrength
8 x 1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Split Jerk